How to Design a Successful Meal Plan
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- Опубліковано 19 тра 2024
- In this special solo episode, I want to personally set you up for success. So I am going to give you my top strategies for meal plan success. If you are keto, carnivore, vegan, or vegetarian, it doesn’t matter, this will be helpful for you. Short and to the point, this is an episode packed with information that you can execute on immediately. Let me know if you like the solo format and if I should do more like this!
In this episode I discuss:
- Strategies for successful meal planning.
- How to calculate your ideal macronutrient balance.
- The key elements of execution to guarantee personal success.
- Where to find additional resources and support.
00:00:00 Introduction
00:02:14 The SOLO Cast
00:05:56 Create a Consistent Strategy
00:13:14 How Many Calories a Day?
00:15:20 Your Recommended Caloric Intake
00:19:18 How Much Protein?
00:22:05 How Many Carbohydrates?
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Disclaimer: The Dr. Gabrielle Lyon Podcast and UA-cam are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, UA-cam, or materials linked from this podcast or UA-cam is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions. - Наука та технологія
i’m a huge fan of Dr. Lyon. This year I built significant muscle tissue, I went form 28% muscle to 40% this year, 30% fat to 17%. I work out 5 days a week, 120 to 130 gram or
protein, trying to get better each day, 39 years old. Starting to read forever strong. Remember, nobody can build muscle for you!
Is there a free app that you can track your calories and protein etc.? Or do you have to calculate that in your brain?
@@HH-gv8mx Most of the apps I've seen are connected with diet plans. You can search for the info online though.
@@HH-gv8mx Chronometer is free. I love it. Quick and easy.
Yes. Gabrielle Lyon destroys Sinclair's claim rerpeatedly on her channel. She's much more credible then Sinclair in my book..
@@HH-gv8mxI am using Fatsecret, free version, many carnivore ppl use Cronometer, as it tracks more macros.
appreciate your time in doing this. i took plenty of notes and will use it, thanks
Thank you Gabrielle! Great video, looking forward for more like that. Simple and with exact information, without listening all this hours.... podcasts and you and up with mess in your head. This is great concept, i wish you make more videos like that, thank you!
This video was so helpful in so many ways! Thank you, Gabrielle for all your hard work. I so appreciate you!
You are wonderful! I pre-ordered your book today!
That was well thought out, presented, and easy to understand. Now its up to me to follow it. Thank you. I appreciate you giving us this information.
Finally someone NOT pushing keto !!!!!
Exactly
No she is just pushing her book! :-)
This is a great foundation of nutrition video. Easy to understand and pack of information. Thank you!
Excellent breakdown on the fundamentals.
Hearing this is a refresher as it reminds me that I'm on the right page with myself and my people.
Thank you for making this so easy to understand
Thank you for your time Dr. G.
Can't wait for your book. ❤ I pre-ordered it.....
Great info. Sixty-five years next month. Working with a personal trainer rather than take osteoporosis medicine. She’s been telling me what you said on this podcast. Great to hear it all again.
I really enjoyed this video, please do more similar videos and also talk about the importance of mind-body connection, is not only what you put on your table, is also what you put on your mind, thank you
Waiting for your book to arrive! So glad to have found you! Trying to get on track at 54 after many years of being inactive. This was a greta talk!
This is exciting. I value your experience with the more senior sector of society. We’re here loving life just like everyone else. My goal for myself my husband and all my family is to live out our best lives and to help others till we close our eyes for the last time. A huge thanks for sharing this knowledge. I can’t wait to get started.
This is great. A quick, easy blueprint. A good starting place. You can just get going - tweak later if/when you need to. ❤
thank you. Great episode.
🙌🙌SIMPLE AND TO THE POINT! thank you so much for sharing this IMPORTANT information ❤
Thank you for sharing ❤🙏
Phenomenal video here, super easy to digest and implement, and no BS filler! Great job Doc! 😊
Have just now found you! And so thankful I have. Will be implementing your teaching to strengthen my body and get healthier. Am 74 and pretty healthy but have seen a decline in muscle mass and yo-yo Wt fluctuations of 5-7 lbs over the past several years with only about 15 to lose. Optimistic your training will benefit me greatly . Thank you❤️
A topic I would to know more about is protein calculation for children and sick or injured people! Thank you!
I love your show! Your awesome!
The steps have been phenomenal
This is awesome and please More of it ❤
Love the Solo show ! It’s really good! Thank you !
Awesome recommendations! They are simple, but the dividends they will pay I know are big. 1:1 protein & carbs simple to remember and great foundation. 🥩+🏋=💪 "Forever strong"
You’re Awesome Dr. Lyon. Thanks for this amazing episode! ❤❤❤❤
Your research and advice has helped me 100%! Love your work!
I enjoyed the content- made the macro ratios very easy to understand- Thank you for removing that hurdle
I love you Dr. Lyon! Your advices, knowledge etc. have enlightened my life, I can't wait to read and learn from Forever Strong 🎉❤
Excellent Dr Lyon! I’m reading your book right now. Loving it
Wow! Phenomenal information. Informative and concise in one video. Thank you for giving us the blueprint and personally saving me a ton more time from having to research truth vs noise.
Great episode per usual!!👏👏 Super informative (and yes, I’d love to see more😊)
Thank you so much! This video was extremely helpful and simple.
I love you Dr Lyon! U r inspiring✍️🧠
Great cast!!
Thank you!! I have your book, but this was a short and sweet synopsis!!
Thank you for this video and my whole family has really enjoyed your new book!
Love it!!
brilliant! thank you so much. looking forward to getting your book
I loved this episode. I am going back to write down all the info. Thanks again.
First time listening and this is excellent information. Thank you!!
Luv this subject. I had a high CAC score of 1143. That was close to 4 years ago. I been pretty strict Carnivore for 23 months and was Keto for years prior. Of course like most Carnivore's, I have high LDL, low triglycerides, High HDL . Just saw the doctor today, I don't see the benefit of his Statin recommendation. But, I did get another CAC ordered. It will be interesting to compare changes since the last one. I also do the Dr Sean Omara routine, of Sprinting and resistance training. Just started this week, adding two table spoons of sauerkraut. Dr Omara claims fermented
vegetables and fruits are good for the microbiome. Only adding that no more. I love the energy and overall benefits of Carnivore. Sauerkraut is high in K-2. That is why I chosed , that one veg.
Awesome content & tips! Can’t believe I just discovered your content!! Am over 50 so eveyrhing is upsidd down almost starting from scratch again
Love your “mantras” 😉
Love your meal plans. Game changer for me when I first began to prioritize protein. Plus the meals taste great. I prefer them over restaurant food and have my husband on board too. We def have cut out dining out over quality food and meals at home. Easy choice for our family.
I guess we're supposed to weight food?
some of us have to at the begining as we have no idea what a healthy serving is
@@avarysse5782
Daaamnn, Doc. U crazyyyy. I loved the masterclassss. Tksss
I’m so blessed I found your show. I had stopped going to bootcamp for about a year now because the lady I take care of take a lot of time. But you inspire me to start working out again. I was hoping you could help me with the ratio. I’m 4”9” 126 lbs sketel muscle 39.7 percent body fat 41.3 I’m on week 2 of strength training. Any help you can give me is well appreciated. Thank you
This is very interesting and doable!! I like the education and the plan to prepare our healthy foods in advance so we don’t grab something unhealthy when don’t have healthy alternatives ready for us.
Thank you for sharing the knowledge
Meat and eggs for the win!
Very erudite.
Thank you for uploading and sharing.
Great information. Very doable meal plans for most people. Thank you
I noticed you did NOT say saturated fats. Do you avoid saturated fats? When eating a steak, how do you know what is saturated fats vs monounsaturated .
Would love to hear more about monounsaturated fat in red meat. Thanks
During the segment on recommended calorie intake you give the formula for s 12-13 calories x "Ideal Body Weight". This could probably be its own show, but how does one arrive at ones "Ideal Body Weight"? That seems like an arbitrary number based on many factors. Is there a calculation for IBW as place to start then figure out how many calories one needs to eat per day based on that variable? Really appreciate the effort you go into educating everyone about health.
Thank you. Lo e the simplicity. I'm away on my 20th wedding anniversary 😂 for the next 5 days. Eating away from home. It's interesting but tracking my food though estimating as I have been weighing it for the past 5 weeks so I can keep my proteins above 100g in total and carbs about 30 g at each meal.
Thank you! More please. Have your book
Brilliant! Thank you!❤
Thank you. Excellent Information.
Isn't that the greatest video. Need to watch it again 🙂
Fantastic common sense tips!! Thanks for this!!
❤❤❤
Congratulations on your book!
Whoo! A 1 to 1 ratio! Whoo! I’m so excited!!!
The problem with keeping your meals at the same time every single day, is that if you are intermittent fasting and you want to push your fast longer… Like 20 hours sometimes you’re just eating a little bit later. I noticed that ever since I started following, Dr. Mindy, my time varies. And it also varies depending on if I’ve gone to the grocery store before or after working out and how long it takes for me to prepare a meal after working out.
Do you have a video about your daily strength training exercises?
Thank you & Happy New Year!
Thank you so much 🙏🏼🌸
Loved this!
What is dietary protein? Thank you Dr. Gabrielle! I've listened to three podcasts where you were interviewed and I have learned a lot! Except that I don't know much about protein because I am vegan. Any help is much appreciated. Much love ❣❣❣
Thanks! Good info!
Excellent. Thank you.
Easy to understand 👌👌👌
My biggest weakness was peanuts. I love peanuts and incorporated them into my meal plan to get my fats in. I'd eat them 3 times a day. The things is that the peanuts would call to me throughout the day even though I knew I'd only have to wait a couple of hours before I had another serving. Additionally, when I broke my meal plan it usually started with a little extra portion of peanuts. It took a lot of mental discipline to not indulge in them. One day I realized how much effort I was putting into not indulging and I decided to eat ground chia seeds that I mix into my oatmeal in the morning. Ground chia seeds do not call to me at all and I have a reliable mechanism to dial up or down my fat intake. Identifying and acknowledging your weakness is key!
Excellent feedback. The concept of sugar calling to me I must acknowledge and change how I react
Great video. Liked & subscribed.😮
Hello Dr Lyon! I love your videos so much, you have inspired me more than anyone else on YT!! I’m 62 yo woman at 123 lbs and currently increasing my weight training (I tower over you at 5’2”)! LOL! I have struggled with eating low calories (under 1,000) for many years and fear that I have damaged my metabolism. After listening to you, I realize that I need to increase my protein; which has been under 60 grams for a very long time due to low calories. Please offer any suggestions. Do I need to be @ 1,200 calories? TY ❣️🌹
As she covered at 15:20 , if you want to stay the same weight, multiply your weight by 15-16. So you would be eating 1845-1968 calories. If you have been eating under 1000 calories for a sustained period of time, you should talk to a doctor because that is eating disorder territory.
Dr. Fung. It’s not about calories.
I like the info from Gabrielle.
❤beautiful 🙏
I love the dirty Cal calculations. That is the first I have heard of that. That is a great way to figure out your goals.
I really appreciate this information. If I'm working on body recomposition and I'm burning say 800 extra calories per day with a mix of cardio and resistance training should my max calories per day be adjusted up? Thank you again.
❤❤❤❤🎉🎉🎉🎉 muito bom! Muito simples.
thank you!
I LOVE your videos. I would love to hear your opinions on Intermittent Fasting specifically OMAD with a LESS than 3 hour eating window- this has helped me lose weight, gain muscle and feel great. I would love to know if this changes your thought on the amount of grams of protein PER day total. If I typically eat about 50 grams of protein during my OMAD, is this sufficient? Or do I still need to aim for 120g (120lb is my goal body weight at 5') during my eating window. This might be hard but I could try. I still have about 20 more pounds to lose.
👀
You need to go for 120 grams. OMAD makes that very difficult for me. But, everyone is different. That’s often why OMAD is discouraged. The other interviews, based on studies, emphasize the protein being higher, too.
I ordered your book. 👍🏻👊🏼
Sure is a Life Style 💖🙋♀️🇦🇺
Hi! Im new to your content and i love it. So informative and helpful. I train about 5-6 days a week and aim to get 130-140 grams of protein everyday. In other podcast youve talked about the benefits of time restricted feeding and im curious how you can get in the same amount of protein in just 2 meals? It seems like the meals would have to be enormous. Or is time restricted feeding something that may not be optimal if you are exercising alot?
Yeah it’s not (sports and exercise nutritonist here) - it’s not for athletes coz of energy needs and protein needs
Or performance or recovery. Coz pre/post intra workout is key!
Hello Dr. Lyons. Appreciate this. It makes it very easy. I did go on your website and look at the eating plan. You have there. It does seem rather high in fat to me in comparison to what you were stating in this podcast. Should I swap out the fat for higher carbs? Right now I am on a low-carb no carb program protocol. My major problem is drinking too much wine. My goal is to not drink any wine and follow an eating plan because I need to lose 20 pounds. Thank you in advance.
Great video. This is very helpful information.
Love it❤❤
🎉Thank you!!🤩🤩🤩🤩
Of course exercise will help everything, but it’s a cop out answer for people who continue to NOT lose weight despite strict, organized, informed dieting. It’s more common than he admits. One big reason is high cortisol, which a big proportion of people deal with on various levels. That would’ve been a more helpful answer, but it opens the window to a lot more discussion.
According to Dr David Sinclair , more than 50 ti 60 gram of protein activate mTor and it reduces longevity. So many information on internet we all are confused. Some says eat high protein and some says eat low protein diet for longevity. We all are confused.
Me too. But. I’ve become convinced that eating my body weight in protein grams (at 62) is wise. I want to be strong not frail as I age. If this shortens my life a bit but the trade off is health span…we’ll sign me up.
I think it really depends on your fitness levels and goals. If you’re really weight training then more protein is needed by your body. If you’re doing more cardio then your body may be able to handle more carbs and fat.
Id be interested in knowing whether what he says has been demonstrated on humans or other primates and, if so, their fitness and activity levels.
Eating higher protein has been studied extensively in more recent years. It is very important to consume higher protein than most people do, to protect muscles for longevity and not become frail as we age. Also, look up Dr. Peter Attia. He has done extensive research on longevity and discusses this relationship. He is just one of many doctors in addition to Dr. Lyon who recognize this relationship.
Everyone is selling something! There is good information but they are all selling something.
I beleive that Sinclair is paid by someone to tell us.
With a fat loss goal in mind, should we add a percent of calories back into daily intake to account for rigorous exercise? For example, I love running and my longer runs exceed 6 miles. I’m not concerned with the calories that are burned through strength training, just the long run days.
Any suggestions as a woman in her 50’s going forward to keep progressing with muscle attainment? I’m at a good weight and muscle mass but have noticed a little shift in body composition and want to stay ahead of it. Appreciate the information you provide.
You need to know how much protein you’re eating, along with calories & your current strength training & adjust all accordingly.
Would love your opinion on supplemental essential amino acids to “fill in” when protein intake is inadequate. Suitable substitute for dietary protein?
I’m a 67 year old female and trying to loose body fat. I weight now 140 pounds because I couldn’t workout because on an injury. My ideal weight is 120 pounds for my height 5”2. I workout 4-5 days a week, lifting weights 2-3 times a week whole body workout mainly compound exercises. Do a 20 minute walk on the treadmill 3 days a week before lifting to warm up the muscles and 2xa week.I do high intensity intervals for 10-15 minutes and the other 15 minutes just light walk run.for a total of 30 minutes cardio. My calories are 1,400 to loose weight. If I do 120 protein and 120 carbohydrates and the rest of it fat 49 grams which I think it may be to much fat. Will be ok if I up my carbs and lower the fat a bit?I’ve been following you for a while and can’t wait to get my hand on your book. Thank you in advance 🙏
The minimum fat consumption for proper hormone production is generally ~0.3g/lb bodyweight. So at your current weight of 140, that would be 42g.
Lower your carbs if you want to lose weight.
@@emh8861 that will put me in to low of calories. I don’t want to up my protein more and neither my the fat. My calories are only 1,400
Lowering carbs does it. They spike your insulin which tells the body to lay down fat. Also if you don't give your body time to recover you are spiking cortisol which tells the body to lay down fat. Dr Mindy Pelz fast like a girl book tells you how to have an eating window and a non eating window based on your menstrual cycle including when to have more carbs:)
My weakness.....The Weekends :) The weekend is engrained from childhood... and as a adult you look forward to having a drink/drinks or cheat meals etc.., I starting losing by Friday(from the last weekend) and blow it over the weekend and have to start over lol vicious circle
I understand ❤🎉I meal prep on Thursday nights to help me with the weekend. Then again on Sundays. I find this helps me.
I'm doing 80g carbs, 60g fat, 210g to 300g protein. I'm 51, getting amazing results!
Great presentation, one question though I am 200lbs, that would be 67 grams per meal. Can the body assimilate that much protein per meal?
I am happy bring 200lbs so the question still stands
@@markgransbury8377I’ve been told by a doctor that if I eat too much protein at one time that it turns to sugar which is why I can’t drop weight as I’m six six and my ideal weight is more than yours. I bought her book and it’s not explained there. You can do one optional snack but that’s still a lot of protein at once
1. Find a consistent eating plan
2. Avoid chaos
3. Avoid eating out
4. Manage your expectations - understand that anything worthwhile comes through sustained efforts.
5. Expect yourself to try to negotiate
6. Develop the discipline to push yourself
7. Know your weaknesses and plan for them
Keep it simple
Keep it clean and
Keep it disciplined
Thanks Gabrielle! I'm a petite tiny 65-year-old and only 4'9.75" tall, 78 lbs - I actually have a difficult time not OVEREATING protein (including both animal & vegetable protein - and based on what Cronometer tells me). I figure I should be getting about 80 grams (based on my weight) but I easily get 80-90 and sometimes even more - is that bad??
She did say on here that 100 grams of protein per day should be the minimum. I think you are doing well. How are you feeling?
I feel great@@peachhipgirl75 - building muscle too... I'm very proud of the muscles in my arms, which I never had my entire life! :D
It’s not bad. Eat 90-100g.
@@chevelleman88 thanks
If you’re 78 lbs, you don’t have an issue with overeating anything; you’re underweight.
i am 65 . weight 250, goal 150, sedamentry because of the weight, so am i correct in thinking a good place to begin is 150 protein, 75 carbs, rest fat 1800 cal a day?
Best way get the Mrs...to do it or restaurant 👌